Research shows that adolescents and young adults need at least seven to nine hours of sleep a night. A good sleeping routine will help you get the hours you need on a regular basis.

Getting into a good sleeping routine:
  • Stick to a routine of setting your alarm for the same time each morning and going to bed at the same time each night.
  • Lay off alcohol, smoking/vaping and caffeine, as they can make it harder to get to sleep or may disrupt your sleep.
  • Keep calm, but yes, you need to turn off your television, mobile phone and laptop or tablet at least 30 minutes before bed. The light from these devices can trick your brain into thinking it’s still daytime.
  • Practise relaxation and meditation techniques to help you switch off your mind in the evenings. There are lots of apps that offer free, modern meditation programs with exercises that can help you reduce stress and relax. Smiling Mind is a great one for anyone who wants to give it a go.
  • Try not to nap during the day… or stay in bed till midday on weekends!
  • Exercise first thing in the morning, outdoors. Sunlight can help reset your body clock. Even having breakfast outside can help – oh yeah, having breakfast helps too!